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Benefits of working with a Personal Trainer

There are many reasons why having a Personal Trainer (PT) can benefit you, people of all ages and abilities. See better results by living a happier more active lifestyle.

A Personal Trainer will help build a unique training plan for each individual, which can easily be adapted and adjusted. Exercises can be regressed or progressed depending on the level of fitness, injury, results driven, time and if having an ‘off day’.

Top 5 Benefits

1. Faster and Better results

person-training-1Having a Personal Trainer will make sure you stick to your programme and push you to your limits during a workout session. Often when you work out solo you can become distracted and don’t push yourself as much. Time is always an excuse as not to work out but having a PT can adjust programs so they are just as affective no matter what the length of time you have available.
By pushing your boundaries, you will see faster results, this could be weight loss, toning up, cardio/fitness level or strength.

2. Fat loss and Muscle Gain
This is not everyone’s main goal but for 80% off people hitting the gym it is. Having a Personal Trainer, they know the right exercise each individual should be doing to achieve their goals. A mixture of weight training to gain muscles and become stronger and cardio to get fitter and leaner

3. Reduce chance of injury
A Personal Trainer will teach proper form and technique, which will prevent injury. Injuries can easily occur from not warming up properly or doing exercises incorrectly.

4. Establish a lifestyle habit and routine
A Personal Trainer can help motivate and encourage to create new habits. Once a routine is established it is easier to stick to, making it part of your lifestyle will make it easier to achieve results. Exercise and diet are all about consistency if you want to see those results.

5. They fit into your schedule
We all have busy lives and lots going on the beauty of a Personal Trainer is that they will adapt their time to fit in with you. So if you need an early morning or late evening workout a PT will be there.

person-training-outside6. Flexibility on Location
Many do not like working out in a gym as it can be crowded and over whelming. A Personal Trainer can change the location of any workout from either the gym, a home work out or even outside.

7. They can help with specific goals – an Event
As well helping set realistic goals a Personal Trainer can help set a training plan and train for specific event whether this be a run, triathlon, swim or a sporting event etc. With events you need to reach a certain level of fitness to be able to compete and stay injury free.

8. Mentor / Mental Health
Exercise realises endorphins which are ‘happy hormones’ they can help make you feel good physically and mentally. A Personal Trainer can help motivate you when you are suffering from mental health issues, they can help keep you on course to release the greatest number of endorphins. This in turn helps with a person’s overall wellbeing. A PT cares about how stressed you are, they will listen to you, they want to give you the best results which can be impacted on how you are feeling.

If this sounds interesting and you need that extra push why not call or email Emma James Physio to find out more….
reception@ejphysio.co.uk
01442 870686pippa

Pippa
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Blog Post by Pippa
FCO Gym Manager & Personal Trainer
Emma James Physio

 

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“I’ve got that Plantar Fa…something”

At some point, we’ve all experienced some kind of pain in the foot, or know of someone who is currently experiencing/complaining about persistent foot pain. Perhaps it was around the time we decided to get back to the gym for six weeks. Perhaps it was after a major hike up in the Lake District. Perhaps it is just the nature of our job has a bartender. Quite often, we then get told – or even self diagnose – that it’s something called Plantar fasciitis. But what exactly is Plantar fasciitis?

The Plantar Fascia is a thick, strong band of connective tissue in the base of the foot, roughly spanning from the heel to just before our toes. Because of its structure, it acts as a shock absorber, provides structural supports for our arches; and mechanically acts as a spring when we walk and run. Plantar Fasci-itis is the name of the condition when this structure is irritated and inflammed, thus causing the persistent, and often flagrant pain.

What causes plantar fasciitis?

Plantar fasciitis often occurs with a combination of physical, environmental, and social/work factors all impacting on the structure of the foot. Some of these are listed below:

  • Altered/poor gait (walking) biomechanics
  • Weakness in hip, knee, and/or foot muscles
  • Repetitive strain on the soft tissue
  • Recent change in physical workload (Predominantly overloading)
  • Poor/uncomfortable footwear

Treatment and Management

shutterstock_57382018The initial goal in managing plantar fasciitis is to reduce pain and inflammation. Your physiotherapist would be able to provide some manual treatment to help begin the recovery process. But it is also important to then assess and examine all these factors mentioned above in order to get to the root of the issue, and being able to prescribe the most appropriate management plan. This may include some stretching/strengthening exercises, modifications to your activities/daily schedule, and in some cases recommending extra assistance, such as an orthotic.

gait-scanAll our physiotherapists at Emma James are trained to assess any biomechanical issues, whilst the clinic is also equipped with purpose-specific pressure pads to perform a detailed gait analysis.

If this is something that you needed help with to get back to your work, your training, or even just to be pain-free, come and see our team of experts at Emma James Physio and we would love to help you!

kelvinKelvin

Kelvin Leung, Sports Physiotherapist
Emma James Physio

Knee Injury and risk of Osteoarthritis

A recent study published in the BMJ analysing the risk of developing knee osteoarthritis (OA) after knee trauma analysed over 1 million patients.

The risk of developing knee OA after ACL injury was 4 x higher compared to the non- injured knee or non- injured knee.

A meniscal (cartilage) injury and combined ACL/ meniscal injury as associated with 6x higher risk of developing OA.

Key messages:
1. The IMPORTANCE OF KNEE INJURY PREVENTION PROGRAMMES (strengthening).

2. The IMPORTANCE OF STRENGTHENING AFTER INJURY TO PREVENT or DELAY KNEE OA DEVELOPING.

apos therapy boots

If conventional physiotherapy alone is not being effective at reducing pain and improving function apos therapy is the next non- surgical option- customised and calibrated footwear to reduce pain and improve muscle control.

You can also book a free consultation, to see if Apos Therapy could work for you.

EJP_Book_your-Appointment-with-us-today

More Information:

lisa

Lisa
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Blog post by Lisa
Senior Physiotherapist
MSc MACP MHCPC MCSP 

Emma James Physio

 

The importance of rest and recovery when training

This should be the easy part of our training but it tends to be the most neglected part. Rest is just as important as the actual training itself.

In order to see an improvement in performance, our body needs to be exposed to stresses, the body then needs time to adapt to the stresses and this is the period of recovery. Rest and recovery are vital in the prevention of injuries.

7 Important guidelines to consider after training which will improve recovery:

stretching-rest-and-recovery

1. Cool Down and Stretch
After exercise it is important to cool down to bring your body temperature back down and also to stretch the muscles that you have worked.

2. Replace fluids
It is important to replace your fluids after training as you lose a lot of salts whist training.

3. Nutrition
It is important to make sure you eat properly after training because this will boost your recovery.

4. Rest
It is essential to put your feet up and rest!!

5. Massage or self-massage
I would recommend a regular massage when you are in training however another option is to use a foam roller or tiger tail and do it yourself.

6. Sleep
Sleep is essential for recovery. When we are sleeping our bodies produce a growth hormone which plays an important part in our tissue growth and muscle repair.

7. Listen to your body
Most importantly!!! If you are tired your body is telling you to rest, so do it.

kerry-gym-manager
More Information:
Personal Training
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Happy Training & Resting Buddies!
Kerry
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Blog Post by Kerry
Group Gym Manager & Personal Trainer

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